My Gym Plan :)

Judas_Queen · August 2011

So.. I've been at the gym for nearly 3 weeks now, getting to know my limits etc etc blah blah! Anyway.. I'm really enjoying it, going 3 times a week to the beautifully air-conditioned gym; twice a week to a class; and once a week to swim! LOVE IT!

Anyway... a few years ago, during a fateful accident on a trampoline with my 8 year old sister in law to be (now 12.. still finds it amusing!) she fell *CRASH*, her legs flew in the air *WHOOSH* and *BANG* into my knee.. popped it out of place (and back in...).. mm rather painful! So.. these days, I have trouble doing lunges/squats in the amazing class I go to twice a week (boo.. hiss!)

I went to buy a knee support this saturday after an awful class where I could only get half way into a squat/lunge and could only complete the upper body portion of the class

I then used trusty GOOGLE to find out WTH is wrong with my blasted knee.. and I think I found it.. apparently from the age of 15 (mainly in females) there is some form of weakening in the cartilidge behind the knee (which no doubt was helped along during my near death experience!

Apparently.. I need to spend portions of my time conditioning my quads (ooh i love my quads.. they don't half ache after a good session...) by doing leg presses and leg extensions.. Now.. here's the problem

I use the gym solely for cardio.. because.. lets face it I'm a wimp and the scary big men over in the free weights/resistance machines area are scary.. so, I'm a wimp! But I now need to fit these in, after plucking up the courage to go over there! Here is what I normally do in the gym:

10-15mins cycling on a hill programme
20-40 mins on the elliptical
5-10 mins rowing
15-25 mins walking/running (depending on my knee)

So.. my main question is.. what sort of resistance would I need to strengthen my quads (I will say I do have quite strong legs.. *awaits applause..*) and how many reps would be good?

Most of you know much much more about this than me! And although I love my boyfriend, I don't really like feeling useless/a burden in the gym! I'd like him to be able to get on with lifting whatever he's lifting!

So.. please MFP's! Help

Thanks Y'all!!

snkeller24 · August 2011

First, if your gym has a trainer, I would maybe try consulting them - see if they can give you some pointers/examples of machines or body weight exercises. I'm not a trainer, so keep that in mind.

My two-cents would maybe try walking backwards on the treadmill with a decent incline (obviously hold the sides until you're used to it) and slower pace. If the gym has a stair climber, that maybe another option. Leg Extension or Leg press. Clean deadlifts? Mountain climbers is another option. Possibly holding dumb bells in each hand and stepping up onto a weight bench and then back down. Swimming would be a great low impact, same with "water walking".

You know your body best and what you're capable of. But you also need to be aware of the level of pain and if its a mental or physical thing that you can or can't work through.

Best wishes!

dad106 · August 2011

I agree with the personal trainer recommendation.

They can tailor a plan to your injury and they can help you create a weight routine that won't injure it further.

My Gym Plan :)

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